131016

Michael
Wednesday, October 12, 2016 - 03:00

GW Performance - CrossFit


Warm-up

Pull & Push (No Measure)


Pre Class



Roll - Lats & Thoracic

Trigger / smash - Biceps & Triceps



1 Round - 30 sec each



Banded Lat Stretch + Reverse Lunge (E.S.)

Front Line Neural Floss Each Side



1 Round



Med Ball Rotation Toss x 10 E.S.

Med Ball Split Stance Horizontal Throw x 5 E.S.

Push Plus x 10

SA Band Lat Pull Down x 10

Metcon

ALL: Metcon (2 Rounds for reps)


Every 3:00 x 12 (36:00)



i) 200m Run + 10 Burpees

ii) 2:00 Max Double Unders

iii) 10 / 7 Bar Muscle Ups

iv) 2:00 Max Cals Assault Bike or Row



Scaling:

BMU - 2 x Ring Row + Push Up



Scoring:

Total Double Unders

Total Calories on AB/Row